How to practice restorative yoga: A beginner's guide
What's the story
Restorative yoga is a gentle, healing style of yoga that emphasizes deep relaxation through passive stretching.
It's perfect for beginners, requiring little effort while fostering profound relaxation and stress relief.
This practice uses props such as blankets and bolsters to fully support the body, allowing muscles to completely relax.
Learn the foundational poses to start your restorative yoga journey.
Tip 1
Starting with child's pose
Child's pose is a restorative pose that soothes the mind and gently stretches the back.
Kneel on your mat with your big toes touching and knees hip-width apart.
Lower your torso between your knees, extend your arms in front of you or alongside your body, and rest your forehead on the mat.
Hold for up to five minutes, concentrating on deep, calming breaths to amplify relaxation.
Tip 2
Exploring legs-up-the-wall pose
Viparita karani or legs-up-the-wall pose is great for relieving tired legs and feet.
Just find an open wall space, sit close to it sideways, then swing your legs up onto the wall as you lay back.
You can have your buttocks against the wall or a few inches away for comfort.
Relax with your arms by your sides or overhead for five minutes, breathing deeply.
Tip 3
Discovering supported bridge pose
Supported bridge pose is excellent for relieving lower back tension.
Lie on your back with your knees bent, feet flat on the floor hip-width apart.
Lift your hips and position a yoga block or bolster underneath for support.
Allow your arms to rest comfortably at your sides, palms facing up.
Close your eyes and focus on deep breathing. Hold this pose for up to five minutes.
Tip 4
Unwinding with corpse pose
Savasana (corpse pose) is the most important pose in restorative yoga for complete relaxation of body and mind.
Lie flat on your back, legs comfortably apart, arms at sides, palms facing upward.
You may place blankets under your head or knees for additional support.
Stay in this pose for 10 minutes, letting go of all tension.